Categorized as:

Tuesday, October 26, 2021

In Gym:
“Thyme Spice”
four rounds for time:
12x chest-to-bar pull-up
21x overhead lunge @ 95/65-lbs.

At Home:
“Thyme Spice”
four rounds for time:
12x strict pull-up –or– 20x sheet row –or– 24x strict sit-up
30x single-arm overhead lunge

Monday, October 25, 2021

In Gym:
“Everything But The Bagel 2”
as many rounds as possible in 18 minutes:
10x single-leg squat (alternating, total)
15x wall ball @ 20/14-lbs., 10-ft. target
20x pushup

At Home:
“Everything But The Bagel 2”
as many rounds as possible in 18 minutes:
10x single-leg squat (alternating, total)
15x single-arm dumbbell/object thruster –or– squat drop
20x pushup

Sunday, October 24, 2021

“Marjoram Spice”
In Gym:
four rounds for time:
75x double under
200m run @ 20/14-lbs.
15x toes-to-bar

“Marjoram Spice”
At Home:
four rounds for time:
75x elevated toe tap
400m run
20x virtual toes-to-bar

Saturday, October 23, 2021

In Gym:
“Cinnamon Spice”
eight three-minute rounds, switching partner one and two roles each round:
partner 1: 400m run
partner 2: 1 minute max back squat @ 165/115-lbs. + 1 minute of max Russian swing @ 70/55-lbs. + 1 minute rest

*The score is the partner team’s total back squat and swing number, accumulated from all six rounds.

Compare results to October 23, 2020.

At Home:
“Cinnamon Spice”
four rounds:
5 rounds of (10 high knees + 10 skipping)
1 minute max dumbbell/object squat –or– squat jump + 1 minute of max swing –or– plank up down + 1 minute rest

Friday, October 22, 2021

In Gym:
“Cardamom Spice 2”
as many rounds as possible in 13 minutes:
4x wall climb
16x box jump, 24/20″ platform

At Home:
“Cardamom Spice 2”
as many rounds as possible in 13 minutes:
4x wall climb –or– atomic pushup
8x squat jump
8x squat drop

Thursday, October 21, 2021

In Gym:
push jerk
2-2-2-2-2-2

Begin each round every three minutes.

Then, practice pull-ups or seated ring muscle-ups for 10 minutes.

At Home:
3 sets; rest amply between sets:
5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second hold at top of each rep –or– max staggered grip pushup

then, 3 sets; rest amply between sets:
30-second handstand hold –or– 20-second hollow hold + max push press –or– max dip variation

Wednesday, October 20, 2021

In Gym:
“Allspice”
In teams of two, each partner will complete six two-minute rounds:
10x front squat @ 125/85-lbs.
20x lunge jump
max meters on the rower in remaining time

Compare results to October 19, 2020.

*Partners will alternate rounds. This workout is scored by the number of meters rowed by the team from all 12 rounds.

At Home:
“Allspice”
six two-minute rounds, resting exactly one minute between rounds:
10x object squat –or– 20x squat
20x lunge jump
max mountain climbers in remaining time.

Tuesday, October 19, 2021

In Gym:
“Five Spice”
in teams of two, five rounds for time:
5x synchro burpee
10x I-go-you-go power clean @ 195/135-lbs. (5 per partner)
5x synchro burpee
55x double under, partner one only
5x synchro burpee
55x double under, partner two only

Compare results to October 20, 2020.

At Home:
“Five Spice”
in teams of two, five rounds for time:
5x synchro burpee
10x I-go-you-go dumbbell/object power clean –or– 10x inchworm
5x synchro burpee
55x jumping jack, partner one only
5x synchro burpee
55x jumping jack, partner two only

Monday, October 18, 2021

In Gym:
“Chocolate Spice”
for time:
100x squat
100x pushup
100x sit-up
15x legless rope climb, standing start

At Home:
“Chocolate Spice”
for time:
100x squat
100x pushup
100x sit-up
75x sheet row –or– 30x strict pull-up –or- 250x mountain climber

Sunday, October 17, 2021

In Gym:
On a 25-minute clock, five rounds for maximum distance:

Row for 50 seconds & rest 10 seconds
Row for 40 seconds & rest 20 seconds
Row for 30 seconds & rest 30 seconds
Row for 20 seconds & rest 40 seconds
Row for 10 seconds & rest 50 seconds

Compare results to January 13, 2021.

At Home:
Run for distance for 25 minutes. At the top of every minute, complete 10x air squat.